THE WORLD’S HEALTHIEST FOODSs the new shining superstar o th - PDF document

THE WORLD’S HEALTHIEST FOODSs the n
THE WORLD’S HEALTHIEST FOODSs the new shining superstar o the produce section and exceptionally popular. Kale can be ound as chips, a key ingredient in healthy salads, a topping on pizza, and even as in dessert orm, such as gelato. In this chapter you will not only ind out about its health-promoting properties, but discover the secrets o he Nutrient-Rich Way to Cook Kale to preserve nutrients and make this wonderul vegetable taste spectacular in only minutes!reasons to include kale in your world’s healthiest oods way o Scientiic studies now show that crucierous vegetables, like Kale, are included among the vegetables that contain the largest concentrations o health-promoting sulur-containing phytonutrients that increase the liver’s ability to produce enzymes that neutralize potentially toxic substances. Kale is also rich in the powerul phytonutrient antioxidants lutein and zeaxanthin, carotenoids that protect the lens o the eye. Kale is an ideal ood to add to your World’s Healthiest Foods Way o Eating not only because it is high in nutrients, but also because it is low in calories; one cup o cooked Kale contains only 36 calories, making it a great choice or weight control. (For more on the Health-Promoting Beneits o Kale and a proile o its content o over 60 nutrients, see page 329.)how much kale should you add to your world’s healthiest oods way o eatingI you enjoy Kale you’ll want to include it as one o the crucierous vegetables you eat on a regular basis in order to receive the antastic health beneits provided by the crucierous vegetable amily. At a minimum, include crucierous vegetables as part o your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even highlights AVAILABILITY:Year-roundREFRIGERATE:YesSHELF LIFE: 5 days rerigerated PREPARATION:Cut and let sit or 5 minutesBEST WAY TO COOK “Quick Steam” in 5 minuteskalebetter rom a health standpoint, enjoy Kale and other vegetables rom the crucierous vegetable group 4-5 times per week, and increase your serving size to 2 cups.about kaleLike other crucierous vegetables (including broccoli, cabbage, caulilower, mustard greens, bok choy, and Brussels sprouts), Kale is a descendent o the wild cabbage, a plant thought to have originated in Asia Minor and to have been brought to Europe around 600 BC by groups o Celtic wanderers. Both the ancient Greeks and Romans are known to have grown Kale. Although most varieties o Kale have been grown or thousands o years, there are newer varieties, such as Lacinato Kale, with even more robust lavor. Proper preparation is the key to enjoying the best lavor and nutritional beneits rom Kale. That is why I want to share with you the secret o the Nutrient-Rich Way o Cooking Kale al denté. In just 3 minutes, you will be able to transorm Kale into a lavorul vegetable while maximizing its nutritional value. types o kaleKale is a member o the crucierous amily o vegetables, which also includes broccoli, caulilower, cabbage, collard greens, mustard greens, bok choy, and Brussels sprouts. Its botanical name is Brassica oleracea L. var. acephala (the term acephela relects that this member o Brassica amily o vegetables does not orm a head, like its cousins broccoli and caulilower). At the market, the ollowing types o Kale

may be available: CURLY KALEThis is the
may be available: CURLY KALEThis is the variety most widely ound in your local market. The rilly edged leaves and long stems come in a wide variety o colors (including green, deep blue, Russian red, and black) and are sold in bunches. It has a lively bitter lavor with delicious, peppery qualities. Curly Kale grown in the cold winter months is sweeter and more tender.LACINATO Lacinato Kale is also known as Tuscan Kale, Cavalo Nero, Nero di Toscana, and Dinosaur Kale. Developed in Italy, it eatures very dark green-blue leaves with an embossed, crinkly texture. It has a slightly sweeter and more delicate lavor than Curly Kale, although it does eature a somewhat peppery undertone.ORNAMENTAL KALEOriginally a decorative garden plant, this variety was irst cultivated commercially in the 1980s in Caliornia and is oentimes reerred to as Salad Savoy. Its leaves can be green, white, or purple, and its stalks coalesce to orm a loosely knit head. It has a more mellow lavor, and its texture is more tender than Curly Kale.BABY KALEWhile not a variety per se, Baby Kale—Kale that is harvested beore maturity—is becoming more and more Total Nutrient-Richness:very low*1.00 cup (130.00 grams) o cooked Kale contains 36 caloriesQUALITYVitamin K 1062.10 mcg1180.15excellentVitamin A 885.36 mcg (RAE)excellent71.135.1excellentManganese0.54 mg27.0excellentCopper 200.00 mcg11.0excellent0.18 mg10.6very goodDietary Fiber10.45.1very good93.60 mg9.4very goodPotassiumvery goodVitamin E 1.11 mg (ATE)7.43.7very good0.09 mgvery goodIron1.17 mgMagnesium0.07 mgOmega-3 Fatty Acids 0.13g2.7ProteinFolate16.90 mcg2.10.65 mg4.12.0CAROTENOIDSFor more on Total Nutrient-Richness, %DRI/DV, Density and The World’s Healthiest Foods Quality Rating System, see page 1004. * For more on GI, see page 1009.Beta-Carotene 10624.90 mcgLutein & Zeaxanthin 23719.80 mcgnutrient-richness chartVEGETABLES • KALE324THE WORLD’S HEALTHIEST FOODSpopular. Its small leaves and tender texture make it a great addition to salads and smoothies. Usually you can ind mixes that eature a medley o Baby Kale rom dierent varieties o this plant.the peak seasonKale is available throughout the year but at its peak lavor during the colder months; it seems to me that the morning rost must help it develop its sweet and succulent lavor. These are also the months when its concentration o nutrients are at its highest, and its cost is usually at its lowest. possible concerns about kaleKale is a concentrated source o oxalates, which may be of concern to certain individuals. (For more on Oxalates, see page 47.) Kale is sometimes referred to as a “goitrogenic” food. Yet, contrary to popular belief, according to the latest studies, foods themselves—Kale included—are not “goitrogenic” in the sense of causing goiter whenever they are consumed, or even when they are consumed in excess. For more on this subject, see page 48. According to the Environmental Working Group (EWG) in their 2014 report Shopper’s Guide to Pesticides in Produce, conventionally grown kale is contaminated with concentrations of organophosphate insecticides, which are considered to be highly toxic to the nervous system. As such, I encourage you to purchase organically grown Kale. (For more on Pesticide Residues, see page 39.)4 steps or the best tasting and most nutritious kaleTurning Kale into a lavorul dish with the most nutrie

nts is simple i you just ollow
nts is simple i you just ollow my 4 easy steps:1. The Best Way to Select2. The Best Way to Store3. The Best Way to Prepare4. The Best Way to Cook1. the best way to select kaleThe Nutrient-Rich Way to Select the reshest Kale with the best taste is by looking or varieties that have irm, bright, deeply colored green leaves and moist hardy stems. I have ound that smaller leaves are more tender and have a milder lavor than larger leaves. By selecting the best tasting Kale, you will also enjoy Kale with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 35.)Avoid Kale that is wilted, shows signs of browning or yellowing, or has small 2. the best way to store kaleFor best lavor and nutrition, I encourage you to enjoy your Kale soon aer purchasing it. The longer you keep it the more nutrients you lose. The Nutrient-Rich way to Store Kale helps prevent it rom becoming limp, turning yellow, becoming bitter, and losing its sweet lavor and nutritional value. To help preserve its lavor, I don’t recommend storing Kale or longer than 5 days.Many actors aect the shel lie o Kale. Respiration rate is one o them. Like all plants, Kale continues to respire (break down stored sugars and release carbon dioxide) even aer it has been harvested. You can help reduce the respiration rate and help extend the shel lie o many vegetables by reducing the storage temperatures. According the Postharvest Technology Center at the University o Caliornia at Davis, rerigeration can potentially slow the breakdown o sugars and the release o carbon dioxide to as low as one-tenth o its respiration rate at room temperature! Slowing down the respiration rate with proper storage is one way to help extend its lavor and nutritional beneits. (For more on the Respiration Rates or dierent vegetables, see page 115.) kale will remain resh or up to 5 days when properly storedStore Kale in the rerigerator. The colder temperature will slow the respiration rate, helping to preserve its nutrients and keeping Kale resh or a longer period o time.Place Kale in a plastic storage bag beore rerigerating. I have ound that it is best to wrap the bag tightly around the Kale, squeezing out as much o the air rom the bag as possible.Do not wash Kale beore rerigeration.3. the best way to prepare kaleThe Nutrient-Rich Way to Prepare Kale is to properly clean and cut it to help ensure it will have the best lavor.cleaning kaleDiscard damaged and discolored leaves. Rinse Kale under cold running water beore cutting. To preserve nutrients, do not soak Kale or its water-soluble nutrients will leach into the water. (For more on Washing Vegetables, see page 116.)cutting kaleKale’s juicy, succulent inner ribs that run through the middle section o each lea are rich in iber and enjoyable to eat, which is why I oer you tips on how to prepare both the leaves and the inner ribs. Stack the leaves, cutting the leay portion into 1/8-inch slices or as thin as possible. Save the stems aer the leay portion ends or soup. Thinly slicing Kale will help it to cook more quickly. Aer cutting, let sit or 5 minutes beore cooking. 4. the best way to cook kaleNote: For your convenience much o the inormation about the Nutrient-Rich Way o Cooking vegetables is repeated in

many o the vegetable chapters to al
many o the vegetable chapters to allow each chapter to stand on its own. Kale is a hearty vegetable, which I like to cook just long enough to soen its ibers or better digestion and overall greater enjoyment. I ound that traditional methods o cooking Kale not only resulted in mushy, overcooked Kale, but also in the loss o its resh lavor. Because Kale is such a valuable ood that can make a antastic contribution to our health, I looked or ways to cook Kale that would change it as little as possible rom its natural state. Scientiic studies show that improper cooking can easily destroy many nutrients ound in Kale—too much heat and long cooking times can make Kale’s health value plummet. perectly cooked kale is kale cooked the nutrient-rich wayIn my search to ind a better way to cook Kale I tested numerous means o cooking—boiling, steaming, baking, roasting, and others—many times until I made the breakthrough discovery that or optimal results the most nutritious way to cook Kale was to “Quick Steam” it or only 5 minutes so it is cooked just long enough to tenderize and soen its cellulose and hemicellulose ibers. It’s the only method I can recommend because it a gentle way o cooking Kale, which gives it great lavor and texture; I call Nutrient-Rich Way o Cooking Kale.Nutrient-Rich Cooking combines very low cooking temperatures with very short cooking times to ensure the preservation o Kale’s natural lavor and guarantees that the Kale never gets overcooked or mushy. With Nutrient-Rich Cooking I show you a new and better way o cooking Kale to help retain most o its nutrients. I believe you will love “Quick Steamed” Kale s as much as I do.precision is the key to nutrient-rich cookingYou will notice that Nutrient-Rich Cooking requires precision in order to help prevent damage to the lavor o the Kale. I accomplish this by: Using the correct cooking method—”Quick Steaming”Using exact cooking times, which you can keep track with the use o a timer–5 minutes Using high heat to get water to a rapid boil and ull steamVEGETABLES • KALETHE WORLD’S HEALTHIEST FOODSNutrient-Rich Cooking gives you the best tasting Kale. The recipe or cooking perect Kale can be ound later in this chapter. I believe you will ind it’s the best recipe ever to bring out its great taste.The nutrient-rich way o “Quick Steaming” Kale at 212°F/100°C or 5 minutes is the oolproo method o cooking Kale that guarantees success. (I think you will ind a timer essential in order to ollow the cooking directions precisely; I use one all the time.) It delivers perectly cooked Kale, which has great taste, bright color, and makes your meal a celebration. Although 5 minutes may seem like a very short time to steam Kale, I have ound that this is all the time required to cook it to perection. “Quick Steaming” can make a great contribution to the World’s Healthiest Foods Way o Eating because it transorms Kale into something special. be sure to enjoy the inner ribs o kaleThe inner ribs o Kale, which runs through the middle section o each lea, are great or adding more iber to your World’s Healthiest Foods Way o Eating. They contain more iber than the leaves, while still providing the other nutrients ound in the leaves, but in smaller quantities. The nutrient content o&

#31; the inner ribs luctuates drama
#31; the inner ribs luctuates dramatically and is closely related to the age and growth status o the plant since the low o nutrients through the inner ribs depends upon the plant’s tasks at any given moment (including growth).prevent overcooking aer removing kale rom heatOne thing we oen don’t consider is that vegetables, such as Kale, can continue to cook or an additional minute or two i they are le to sit in the pot aer the heat is turned o. Thereore, to minimize the continuation o cooking, and prevent Kale rom becoming overcooked, I immediately remove it rom the pot and place it in a thin layer on a serving dish. beneits o the nutrient-rich way o cooking kalenutrient-rich cooking delivers great tasting kaleThe Nutrient-Rich Way o Cooking Kale creates al denté Kale—tender on the outside and slightly crisp on the inside. This is how Kale should look and taste. I your Kale is still crisp inside and has a bright green color it is guaranteed not to be overcooked.Al denté Kale cooked using the Nutrient-Rich Cooking method may, at irst, seem undercooked i Kale cooked the more traditional way has become your norm. What I have ound is that once introduced to the Nutrient-Rich Way o Cooking Kale, and aer trying it a ew times, people begin to enjoy its crunchy texture and rich lavor. They actually come to preer it to the soggy, overcooked Kale to which they have become accustomed.I highly recommend you learn to enjoy Kale with a crisp texture. I you initially ind Nutrient-Rich Cooked Kale too crisp, you can try cooking or a minute or two longer to start with and then decrease the cooking time to 5 minutes.the science behind nutrient-rich way o cooking kalenutrient-rich cooking preserves vitamins and mineralsKale is a rich source o vitamins and minerals. The Nutrient-Rich Way o Cooking Kale was designed to minimize excessive loss o nutrients by using the correct cooking method and exact cooking times to prevent overcooking. Although I haven’t seen research to show how this range applies speciically to Kale, some studies show that up to 50-80% o certain vitamins and minerals can be lost when some vegetables are overcooked or much longer periods o time. nutrient-rich cooking preserves chlorophyllThe Nutrient-Rich Way o Cooking Kale helps preserve chlorophyll. Chlorophyll is a pigment that makes Kale green. We don’t have enough inormation to group chlorophyll together with lavonoids and carotenoids Cutting Kale into small pieces beore cooking and letting it sit or 5-10 minutes helps bring out its hidden lavors and makes it more enjoyable. You can start to smell the complex rich aroma o the nutrients ormed aer you cut it. This is similar to the reactions that occur that causes the pungent smell when onions and garlic are cut, although the smell is not quite as intense (see page 298).HOW TO BRING OUT THEHIDDEN FLAVORSOF KALEas a ellow phytonutrient, but research studies have shown that chlorophyll can unction as an antioxidant and can help protect at molecules rom oxygen damage. Chlorophyll may also help prevent toxic damage at a genetic level (see page 43). From a scientiic perspective, when Kale is overcooked chlorophyll change to pheophytin , and the color turns rom its beautiul bright green to the too amiliar olive-gray color o overcooked Kale. You can see this loss o chlorophyll occur ri

ght beore your eyes. This change in
ght beore your eyes. This change in color also relects the loss o magnesium present in Kale and the beginning o it acquiring a more acidic taste. This may be a reason children do not like overcooked Kale.nutrient-rich cooking prevents the rotten egg smellNutrient-Rich Cooking is also the secret to why I never experience the amiliar rotten egg smell that can arise when cooking Kale. The reason or the sulur smell is overcooking. Cutting Kale into thin slices and then cooking it or just 5 minutes using the Nutrient-Rich Cooking methods ensures it is never overcooked so you will never have to experience the strong rotten egg smell in your kitchen.You will ind that aer cooking or just a ew minutes more than recommended, the texture o Kale begins to change. It starts to become increasingly so and mushy as chemical reactions start to take place. This is also when Kale starts to orm and release hydrogen sulide, the cause o the “rotten egg smell.” Aer 7 minutes o cooking, the amount o strong smelling hydrogen sulide doubles in quantity and Kale starts to develop a more intensely unappealing lavor. Because the Nutrient-Rich Way o Cooking Kale or 5 minutes not only avoids the development o the smelly sulur compounds and the bitter lavor oen associated with overcooked Kale, it can help the 30% o the population who don’t like the bitter taste o vegetables enjoy the wonderul natural taste o Kale.nutrient-rich cooking helps preserve the complex flavor of kaleLike with ine wine, science has revealed that literally hundreds o dierent compounds play an important role in the lavor o Kale! This is the reason why Kale has a wonderully unique complex lavor unlike any other ood in the world—it eatures tastes that go beyond sweet, sour, salty, and bitter. That’s why no other ood tastes like Kale. Some o these lavor components involve Kale’s complicated mixture o sulur compounds sucas 3-butenyl isothiocyanate. Others involve volatile compounds that ood sciences are only beginning to understand. With the Nutrient-Rich Way o Cooking Kale you are less likely to damage this rich mix o compounds than by using higher heats and longer cooking times and are thereore helping to preserve Kale’s naturally complex lavor. That’s why the way I cook my Kale gives it such great lavor. dressing kale properly adds to its I always want to make Kale as nutritious as possible. Adding great tasting dressing to Kale is no exception. AN EASY WAY TO PREPAREKALE, STEP-BY-STEPSliced Kale Stack Kale leaves, so you can cut all the leaves at the same time. Cut leaves (and inner ribs) widthwise into 1/8-inch slices starting rom the tip until you reach the stems. Save the thick stems that go beyond the lea or soup.VEGETABLES • KALETHE WORLD’S HEALTHIEST FOODSNutrient-Rich Cooking includes dressing your Kale with ingredients that can urther enhance its rich lavor and nutritional value. For example, dressing with extra virgin olive oil not only brings out the lavor o Kale; it can also help in the absorption and assimilation o some o its at-soluble nutrients such as carotenoids and vitamins E and K. This is a way to get the most out o your Kale. Kale is also a good source o iron; however, like all plant oods, Kale supplies iron in a orm that depends on many other actors o

r absorption. One o these acto
r absorption. One o these actors is vitamin C, and one o the World’s Healthiest Foods that is an excellent source o vitamin C is lemon. Adding a little bit o lemon juice to Kale may potentially help to increase your absorption o the iron ound in Kale. Lemon also brightens the taste o Kale. Garlic, as well as salt and pepper, highlight the resh lavor o Kale, making it more appealing, which can inspire you to eat it more oen. Garlic not only enhances lavor but it is a heart-healthy ood that contains anti-inlammatory and anti-viral properties.In the 8 Great Ways to Enjoy Kale section (see page 331) you will ind ways you can surprise your amily with the wonderully unique lavors that come rom adding ingredients that best complement the Kale recipe. I recommend trying the Mediterranean Kale recipe or its great lavor and extra nutrition. cooking methods not recommendedNutrient-Rich Cooking avoids high cooking temperatures, long cooking times, and the possible ormation o toxic compounds. Below I describe the many dierent ways that Kale can be cooked and provide the reasons why they are not the methods I recommend. boiling kaleI you are used to soggy and mushy Kale, it is probably because it has been boiled—the most traditional way o preparing Kale. Boiling (even or a very short time) results in Kale absorbing greater amounts o water, which not only dilutes its lavor but results in unnecessary nutrient sautéing and stir-frying in oilTo get more lavor, cooks have traditionally used high heat methods such as stir-rying and sautéing. Stir-rying and sautéing Kale are similar methods in that they use oil heated to high temperatures (over 350°-400°F/177°-204°C) with stir-rying potentially reaching even higher temperatures. While these methods have become very popular ways to enjoy Kale, I avoid cooking any oods in oil due to risk o nutrient damage caused by the high heat. These high temperatures not only damage the nutrients in the Kale but also damage the oil and can create unhealthy compounds. This unwanted result is especially true when cooking with extra virgin olive oil, which has a very low smoke point (200°-250°F/93°-121°C) and can be easily damaged by excessive heat (see page 94). baking and roastingHigh temperatures and long cooking times can result in greater nutrient loss. Baking and roasting not only eature high heat o 450°F/232°C (compared to “Quick Steaming” at 212°F/100°C) but also longer cooking times. And while roasting can add a nice smoky lavor to your ood, I don’t recommend it because, as with stir-ry and sauté, the high temperatures can damage the oil oen used to moisten the Kale to prevent it rom drying out and shriveling. This increases the potential or the creation o unwanted potentially toxic compounds (ound in the blackened or charred portions o Kale) as well as rom microwavingMost people use microwaves to save time but since “Quick Steaming” only takes 5 minutes to cook Kale there is little beneit when it comes to speed o cooking. (For more on The Problems With Microwaving, see 84.)health-promoting beneits o kalepromotes optimal healthBrassica vegetable, Kale stands out as a ood that may protect against cancer. Its organosulur phytonutrient compounds, including the glucosinolates and the methyl cysteine suloxides, have been the main subject o Brassicavegetable re

search. Exactly how Kale’s sul
search. Exactly how Kale’s sulur-containing phytonutrients prevent cancer is not clear, but several researchers point to the ability o these compounds to activate detoxiying enzymes on a genetic level in the liver that help neutralize potentially carcinogenic substances. For example, scientists have ound that suloraphane, a potent glucosinolate phytonutrient ound in Kale and other Brassica vegetables, boosts the body’s detoxiication enzymes, possibly by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly. Kale is also rich in antioxidant and anti-inlammatory phytonutrients, including being an incredible source o lavonoids. In addition to be rich in kaemperol and quercetin, Kale is known to eature 45 dierent lavonoids.promotes heart healthKale may provide valuable cardiovascular support in terms o its cholesterol-lowering ability. When we eat Kale, iber-related nutrients in this crucierous vegetable bind together with some o the bile acids in the intestine in such a way that they simply stay inside the intestine and pass out o our body in a bowel movement, rather than getting absorbed along with the at they have emulsiied. When this happens, our liver needs to replace the lost bile acids by drawing upon our existing supply o cholesterol, and, as a result, our cholesterol level drops down. While Kale provides us with this beneit whether it is raw or cooked, a recent study has shown that the cholesterol-lowering ability o raw Kale improves signiicantly when it is steamed.helps support detoxiicationKale has a deinite role to play in support o the body’s detoxiication processes. The isothiocyanates (ITCs) made rom Kale’s glucosinolates have been shown to help regulate detox activities in our cells. By supporting both aspects o our cellular detox process (Phase I and Phase II), nutrients in Kale can give our body an “edge up” in dealing with toxic exposure, whether rom our environment or rom our ood.For more details on the Health-Promoting Beneits o Kale, visit www.whoods.org.For more on crucierous vegetables, see page 211.nutritional analysis o 1 cup cooked kaleCalories 36 kcal2.02Calories rom Fat 4.68 kcalCalories rom Saturated Fat 0.61 kcalProtein Total Carbohydrates 7.32 gDietary Fiber 10.40Soluble Fiber 1.17 gInsoluble Fiber Total Sugars Monosaccharides Disaccharides Total Fat 0.52 gSaturated Fat 0.07 gMonounsaturated Fat 0.04 gPolyunsaturated Fat 0.25 gOmega-3 Fatty Acids 0.13 gEPA DHA Omega-6 Fatty Acids 0.10 gOleic Acid (OA) 0.04 gCholesterol 0.00 mgWater Ash 1.13 gVitamin A-IU 17707.30 IU590.24Vitamin A-RAE 885.36 mcg (RAE)Retinol RE 0.00 mcg REVitamin D-IU 0.00 IU0.00Vitamin D-mcg 0.00 mcgVitamin E Alpha Equiv 1.11 mg (ATE)7.40Vitamin E-IU 4.02 IU17.87Vitamin E-mg 1.11 mg1062.10 mcg1180.1Vitamin B1 0.07 mgVitamin B2 0.09 mgVitamin B3 0.65 mg4.06Niacin Equiv 1.15 mgVitamin B6 0.18 mg10.59Vitamin B12 0.00 mcg0.00Biotin - mcgCholine 0.52 mg0.12(Note: “-” indicates data are unavailable. For more inormation Folate 16.90 mcgPantothenic Acid 0.06 mgVitamin C 71.07MineralsBoron - mcgCalcium 93.60 mg9.36Chloride Chromium - mcgCopper 200.00 mcgFluoride Iodine - mcgIron 1.17 mgMagnesium Manganese 0.54 mg27.00Molybdenum - mcgPhosphorus Potassium Selenium 1.17 mcg2.13Sodium 29.90 mgZinc 0.31 mgAmino AcidsAlanine 0.12 gArginine 0.14 gAspartic Acid 0.22 gCystine 0.03 gGlutamic Acid 0.28 gGlycine 0.12 gHistidine 0.

05 gIsoleucine 0.15 g12.00Leucine 0.17 g
05 gIsoleucine 0.15 g12.00Leucine 0.17 g6.18Lysine 0.15 gMethionine 0.02 gPhenylalanine 0.13 gProline 0.15 gSerine 0.10 gThreonine 0.11 gTryptophan 0.03 gTyrosine 0.09 gValine 0.14 gDoes Kale have chloesterol-lowering beneits?Kale can provide you with some special cholesterol-lowering beneits i you will cook it by steaming. The iber-related components in kale do a better job o binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier or bile acids to be excreted, and the result is a lowering o your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.VEGETABLES • KALETHE WORLD’S HEALTHIEST FOODSLacinato Kale (which is also known as Tuscan or Dinosaur Kale) is the most tender and lavorul o the varieties and works best or raw Kale recipes.Raw Kale Avocado Salad: 1 lb resh Lacinato Kale, chopped inely; 1 medium avocado, diced; 1 medium tomato, diced; 1 small carrot, grated; 1/2 cup thinly sliced red cabbage; 2-3 tsp lemon juice; 1 TBS extra virgin olive oil; 1/2 tsp sea salt, dash cayenne pepper or chili lakes (optional). Combine all ingredients in a large bowl, taste, and adjust salt and lemon to your liking. Let the salad sit or up to 30 minutes beore serving. Optional: For really tender Kale, you can “massage” the Kale with the salt beore adding other ingredients. With clean hands, gently massage the chopped Kale and salt or 2-3 minutes to soen the ibers. Kale-Apple Smoothie: In a blender combine 4 chopped Kale leaves, 1 tsp lemon juice, 2-inch piece o resh ginger sliced thin, 2 small chopped apples or pears, and 2 cups water. Blend or 2 minutes. For maximum nutrition consume immediately. (Serves 2)Kale Protein Smoothie: In a blender combine 2 large spoonuls o ripe avocado (about 1/4 cup); 1 cup resh or rozen ruit o your choice (banana, papaya, mango, pineapple, berries or any combination); 4-6 Kale leaves, chopped; 3/4 cup water; 2 TBS hemp seeds; and 2-3 ice cubes. Blend or 1-2 minutes, adding more water i needed. For more sweetness, add a ew drops o stevia or honey. For maximum nutrition, consume immediately. (Serves 1)Kale Pesto: Ingredients or this recipe include 1 bunch o Kale sliced into 1/2-inch strips, 1 clove garlic, sea salt to taste (start with 1/2 tsp), 1/2 cup extra virgin olive oil, 2 TBS lemon juice, and 1/4 cup walnuts. In a blender, drop the garlic through the eed hole while blender is running. Cover the hole with your hand while blending. Add the walnuts through the eed hole one at a time. Stop blender and remove lid. Add extra virgin olive oil, lemon juice, sea salt, and a small handul o Kale slices. Run blender, stopping to mix as needed. Keep adding Kale in small amounts until the purée is smooth. You will be surprised how tender Kale can become. Use as a dip, spread on crackers, sandwiches, or wraps, or even use it to top cooked vegetables.Marinated Kale: Cut 1/2 bunch Lacinato Kale into 1/4-inch strips and cut crosswise 4–5 times. Combine with 2 TBS extra virgin olive oil, 1 TBS balsamic vinegar, 2 tsp tamari soy sauce, 1 TBS apple juice, and 1/2 tsp sea salt. Let marinate 1 hour beore serving. Optional: add red bell peppers or red cabbage or color.Kale Power Soup: Most people don’t think o soup as breakast ood, but i you are looking or a way eat more Kale but don’t want a sweet smoothie, thi

s easy soup is warming and a great way t
s easy soup is warming and a great way to start the day. In a blender combine 3 medium Kale leaves; 1 celery stalk, chopped; 1 tsp lemon juice; 1 TBS extra virgin olive oil; 6 basil leaves; and 1 cup warm vegetable broth or water; and salt to taste. Optional: pinch o cayenne pepper. Blend or 1 minute and serve immediately.GREAT TASTING KALEWITHOUT COOKINGNUTRIENT-RICH WAY TOCOOK PERFECT KALEMinute“Quick Steamed”KaleTo prepare Kale with the best lavor and maximum o nutrients, I recommend the “Quick Steaming” method. Be sure to cut it into small pieces aer cooking or best results.1 lb Kale1/2 red onionMediterranean Dressing: 3 TBS extra virgin olive oil (or to taste)2 tsp lemon juice1 medium clove garlicSea salt and pepper to tasteFill bottom o steamer with 2 inches o water.While steam is building up, cut o the thick stem ends and slice Kale leaves into 1/8-inch slices (thick stems can be saved or soup). Slicing Kale thinly ensures even cooking and the best lavor. Let sliced Kale sit or 5-10 minutes beore steaming.Let chopped or pressed garlic and sliced onions sit or at least 5 minutes. (Why? See page 301.) When water comes to a ull boil place onions at the bottom o steamer basket and Kale on top o onions. Cover with a tight itting lid and steam or 5 minutes or al dente Kale. (For inormation on Dierences in Cooking Time, see page 120.)Transer to a bowl and toss Kale with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that at-soluble vitamins and carotenoids ound in oods, such as Kale, may be better absorbed when consumed with at-containing oods like extra virgin olive oil. The dressing will also help tenderize the Kale.Important: Cutting Kale and onion into small pieces aer cooking makes a BIG dierence in lavor. For best lavor, use a knie and ork to cut them crosswise several times until they are in very small pieces.serves 2 “Quick Steamed” Kale with Winter Squash8 Great Ways to Enjoy KaleAdd more nutrition and lavor to your 3-Minute “Quick Steamed” Kale recipe by including additional ingredients.Naturally Sweet Ideas—These are great recipes i you ind the taste o Kale too strong, these naturally sweet preparations mellow their lavor. Most Popular. Add a ew drops o tamari soy sauce to mellow the lavor o Kale. I you use soy sauce to the Kale recipe, you will want to reduce the amount o sea salt.Add bottled roasted red pepper slices and grated Parmesan or crumbled eta cheese.For a dierent lavor, replace lemon juice with balsamic vinegar in the Mediterranean dressing.Combine Kale recipe with sweet potatoes (see page 430)or winter squash, such as butternut squash (pictured above), or a great lavor combination! Spiced Moroccan Kale: Add 1/4 tsp allspice, 1/4 tsp ground coriander, 1/4 tsp cinnamon, and a pinch o ground cloves to the Kale recipe. Top with golden raisins or currants and chopped toasted almonds.Kale with Eggs: Serve Kale recipe with two so-boiled or poached eggs (see page 839) and shaved Parmesan cheese or a nourishing breakast.SpicyGarlic Kale: Add 1-2 chopped or pressed garlic cloves to Kale or the last 2 minutes o steaming. Prepare dressing with apple cider vinegar instead o lemon juice. Add a ew drops o hot sauce or red chili lakes to the dressed Kale.VEGETABLES â€